Creatine (The Only White Powder You Should Be Hooked On)

You’ve probably seen the meme—some guy with white powder on his face saying, “Relax, it’s just creatine”

But jokes aside, if you’re training hard and not taking creatine monohydrate, you might be leaving results on the table

What Does It Actually Do?

Creatine helps your muscles regenerate energy (ATP) during short bursts of intense effort—like lifting, sprinting, or pushing through tough sets. Supplementing with 3–5g a day boosts your muscle’s creatine stores, leading to more strength, more reps, better recovery, and even cognitive support. It’s found naturally in red meat and seafood, but you’d need to eat a lot to get the same benefit

Why I Recommend It

Most people I work with can benefit from it—whether they’re new to lifting, training 3–4 times a week, or just looking to maintain strength over time. It helps with performance, recovery, muscle fullness, and in many cases, makes your training feel better. And for less than 10p a day, it’s hard to beat in terms of return on investment

What About Side Effects?

Some people worry about bloating or water retention. The truth is, creatine pulls water into your muscles—not under your skin—so you’ll often look fuller, not puffier. And it doesn’t interfere with fat loss. In fact, it can help preserve strength and muscle while dieting. As always, check with your GP if you have any health concerns—but for most people, it’s safe and well-tolerated

The Bottom Line

If you train hard, creatine monohydrate is one of the few supplements worth adding to your routine. It’s simple, effective, and backed by decades of research. And yes—it’s the only white powder I’ll ever recommend